Extremely tight muscles. Where to begin?

JillPleaz

I haven't worked out in over 8 months. I feel super weak and my muscles are extremely tight and sore. I'm worried about form when working out as I have limited range of motion. Example; can just barely put my hands behind my back, nowhere near touching my toes.
Any recommendations for gentle workout/stretches/programs to try? or any other advice would be greatly appreciated

Thank you

robbienjill

Try yoga

jgnatca

Yeah, yoga and/or Pilates.

middlehaitch

As above, yoga.
See if you can find a restorative yoga or Iyengar. If you can take a class where your instructor can help with positioning and modifications.

Another idea is aqua fit, or swimming. The water helps with supporting the movements.

Cheers, h.

maureenkhilde

All of the above are good ideas. But as I read what OP was saying, if she has a medical condition that has kept her from working out and she is now going to start. First she really should check with her Dr to get the ok, or even a referral for Physical Therapy. Because I can understand being not as agile when first starting out, but having limited range of motion points to an issue.

Cbean08

Some of my clients have very, very tight muscles either due to injuries, mobility issues or just really bad flexibility. I have them just move.

For example- tight shoulders, arms,
I have them hold 1 lb weights, but you can use a small water bottle in each hand. The weight is to gently activate through the muscle. It is not meant to be heavy at all.
1. hold arms out long in front of you. keep arms straight, lower to the hips, raise back up, lower to the hips, raise back up. Repeat 20 times.
2. hold arms in a T, keep arms straight. lower to the outside of the hips, raise up over head, lower back down, raise up overhead (pretend you're making a snow angel) repeat 20 times
3. hold the arms over head, arms straight. bend 1 elbow, taking the hand behind the head, reaching towards the opposite shoulder. switch. repeat 20 times
4. let the arms hang at your sides. keep them straight, press them backwards, and return to sides. repeat 20 times.

Point being, just move more. Be deliberate in moving through your muscles so you are used to activating through them.

Cahgetsfit

what @Cbean08 said above. just go very light, activate the muscles - not work them hardcore, just turn them on for starters.

spiriteagle99

Also, if you do yoga, find an instructor or video that will show you how to modify the movements. Trying to force your body into postures that it isn't ready for can get you injured.